Four worst ultra-processed foods you can eat that increase risk of death
The dangers of ultra-processed foods are becoming increasingly recognised, with books such as Ultra-Processed People topping bestseller lists and hundreds of thousands signing up to Professor Tim Spector’s Zoe diet and nutrition plan.
A study conducted by the Harvard TH Chan School of Public Health this year analysed the diets and health outcomes of over 114,000 American adults over a period of more than three decades. The research revealed that those who consumed the most ultra-processed food faced a 4% higher risk of death from any cause, and an 8% increased risk of dying from neurodegenerative diseases like dementia.
The four main types of ultra-processed foods linked to an increased risk of death were identified as:
- Processed meat
- Artificially sweetened drink
- Dairy-based desserts
- Ultra-processed breakfast foods (eg cereal)
Processed meat was the one most strongly associated with an increased risk of all-cause mortality, reports Surrey Live.
Nevertheless, the researchers emphasised that the overall quality of one’s diet could be the most important factor. Report author Mingyang Song, an associate professor of clinical epidemiology and nutrition, said: “Cereals, wholegrain breads… they are also considered ultra-processed food, but they contain various beneficial nutrients like fiber, vitamins and minerals.
“On the other hand, I do think people should try to avoid or limit the consumption of certain ultra-processed foods, such as processed meat, sugar-sweetened beverages and also potentially artificially sweetened beverages. If people maintain a generally healthy diet, I don’t think they need to be scared.”
Why are ultra-processed foods bad for us?
Ultra-processed foods often contain chemical additives and are significantly altered from their original form. Often employing extensive industrial processing, these foodstuffs are specifically designed for longevity on shelves, maximisation of producer profits, and to heighten consumer appeal through flavour enhancement. Such products frequently contain excessive amounts of added salt, sugars, and fats.
The implications of consuming ultra-processed foods (UPFs) might be even more extensive than we realise, as evidence increasingly links them to a range of health issues including heart disease, diabetes, obesity, gastrointestinal diseases and depression. Remarkable changes were reported by one individual who significantly cut out UPFs from their diet, undergoing a dramatic bodily transformation.
However, while the relationship between UPFs and chronic disease is increasingly recognised, some scientists do also note the limitations of observational studies; they can demonstrate correlation but not necessarily causation.
Intriguingly, in a Harvard study, it appeared that the association between UPF consumption and mortality rates diminished when researchers accounted for the quality of the overall diet. Essentially, adhering to a high-quality diet rich in vegetables, fruits, legumes, and whole grains could counter the negative impacts of UPF intake.
What is ultra-processed food?
Dr Chris Van Tulleken, a UCL infectious diseases doctor and the author behind the best-selling Ultra-Processed People, simplifies it well: “If it’s wrapped in plastic and it contains at least one ingredient that you don’t typically find in a domestic kitchen, then it’s ultra-processed food.”
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